Energy Needs
Your family's energy needs vary depending on each member's stage of development, lifestyle, and metabolism. On the average our energy needs are high in early life, particularly during times of rapid growth. By the age of 30, energy needs begin to decline. Active children and youth have a particularly high energy requirement, primarily from complex carbohydrates, bountiful in whole grains and cereal foods.
Energy needs tend to decrease with age, particularly when the lifestyle is sedentary or only mildly active. Reduced physical activity, a loss of lean body mass, and increased or continued high food intake result in a higher percentage of body fat, a positive caloric balance, and weight gain. To prevent weight gain and achieve optimal health, it has been suggested that approximately 2,000 kcal/week should be expended in physical activity (ADA/CDA, 1998).
What to Eat before Working Out
Eat a small high complex carbohydrate meal two to four hours before your exercise session or fitness activity, (target for 100 to 200 grams of carbohydrate for sufficient energy). Within half an hour of your session, drink 8 to 12 ounces of fluid, which may be mixed with a mild carbohydrate.
During Your Workout
Consume fluids at regular intervals, at a minimum of every thirty minutes of activity. If your digestion can tolerate it, you may also wish to eat a high carbohydrate whole grain snack for long bouts of exercise.
After Your Workout
According to the ADA and CDA, (1998) "Carbohydrate consumption after exercise ensures repletion of muscle glycogen. Research shows that muscle will replete glycogen stores to a higher degree when up to 600 g easily digestible carbohydrate is consumed within the first several hours after exercise. The athlete should begin eating high-carbohydrate foods as soon as possible after physical exertion. Blood glucose, insulin, and glycogen synthetase levels will remain elevated to promote glycogen synthesis and replete the muscle reserves".
More Sites to Explore
ADA/CDA: Nutrition for Fitness and Athletic Performance The American and Canadian Dietetic Associations present sound and detailed nutritional guidelines for fitness training and athletic performance.
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